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Crispy Chicken with “Honey Mustard”
Ingredients:
16 oz boneless skinless chicken breasts
1/3 c sour cream
2 T heavy cream
2 T brown mustard
2 eggs
crushed pork rinds
Cut each breast into 4 slices. Mix sour cream, cream, mustard and eggs with
a little water (to pancake batter thickness) and dip chicken in batter.
Roll in pork rinds until covered and place in glass baking dish sprayed
with PAM. Spray tops of chicken breasts with PAM. Bake at 350F for 25 min.
(Serves 3 @ 3 carbs)
“Honey Mustard” Sauce
Ingredients:
1/2 c mayo
1 T brown mustard
1 pkt sweetener
Mix and use as dipping sauce. Totals: 1 carb
Chicken Low-Carbonara
Ingredients:
12 oz boneless skinless chicken breasts
3/4 c Ragu Cheese Creations Roasted Garlic Parmesan Sauce
1 c shredded Mozzarella
Preheat oven 350. Sauté chicken in butter sprinkled with seasoned salt just
until browned on both sides. Place small amount of sauce in bottom of
baking dish. Put chicken on top of sauce. Top with shredded cheese and rest
of sauce. Bake 40 min or until chicken done. (Serves 2 @ 6 carbs)
Turkey “Rani” Cotti
Ingredients:
16 oz ricotta cheese
1 c shredded mozzarella
2 eggs
1/4 cup grated Parmesan
1 t Italian herbs
pinch nutmeg
salt & pepper
8 slices deli turkey breasts, sliced about the thickness of a
toruntilla
1 cup tomato sauce
Mix ricotta, eggs, 3/4 cup mozzarella, Parmesan and spices. Spoon filling
down center of each turkey sliced, dividing evenly among 8 slices. Roll up.
Spoon 1/2 cup sauce onto bottom of casserole dish. Lay rolled-up
"manicotti" on sauce, top with rest of sauce. Sprinkle with remaining
mozzarella. Bake at 350 until heated and cheese on top is bubbly. (Serves 4
@ 8 carbs, (7 NET carbs).
Country Chicken
Ingredients:
2 T olive oil
16 oz chicken breasts
soy protein isolate (for breading)
2 chopped garlic cloves
1 cup mixed red & green pepper, cubed (11)
1/4 cup chopped onion
1 cup diced canned tomatoes
Bread chicken and sauté in oil until done. Remove from pan and keep warm.
Add little oil to pan, sauté peppers, garlic, onion and mushrooms. Season
with basil, oregano, thyme, parsley, Old Bay (or your choice). Add tomatoes
and liquid, breaking up tomatoes with spoon. Pour sauce over chicken and
serve. (Serves 4 @ 6 carbs (4 NET carbs)
Chicken Fajita Casserole
Ingredients:
1 T oil
1 lb chicken breast, cut in strips
2 t taco seasoning mix
salt, pepper, garlic powder
1/2 cup onions, thinly sliced
1 cup red & green pepper strips
1/2 cup salsa
8 oz jack cheese, shredded
Preheat broiler. Brown chicken in oil, and stir in seasonings. When chicken
done, remove from pan. Add onions and peppers and cook few minutes until
crisp-tender. Put chicken into casserole dish. Top with onions and peppers.
Spread salsa on top and sprinkle with cheese. Put under broiler for few
minutes until cheese bubbly and melted. (Serves 3 @ 9 carb (7 NET carbs).
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